Swap from…

Swap to…

Sugar swap ideas

All of these swaps are a great way to cut down on sugar, but always check the label or use the Change4Life Food Scanner to help pick the product with the lowest amount. And remember, the more swaps you make, the more sugar you save!

Cereal swaps

Swap from:

Swap to:

frosted flakes

wheat biscuit cereal

honey crunch cereal

shredded wholegrain cereal

chocolate cereal

porridge

no added sugar museli

Drink swaps

Swap from:

Swap to:

cola

water

juice drinks

lower-fat milks

milkshakes

sugar-free drinks

fizzy drinks

no added sugar drinks

Yoghurt swaps

Swap from:

Swap to:

split pot yoghurts

fromage frais pots

higher-sugar yoghurts

lower-sugar yoghurts

plain natural yoghurt

Pudding swaps

Swap from:

Swap to:

cake bars

sugar-free jelly

chocolate pudding pots

lower-sugar yoghurt

doughnuts

fresh or tinned fruit (in juice)

muffins

lower-sugar rice pudding

lower-sugar custard

Make a swap when you shop

Scan the barcode

Use the free Change4Life Food Scanner app to find out what's really in the food you're buying.

Spot the badge

Look for the Change4Life 'Good Choice' badge in store and when shopping online to help you find healthier options.

Check the label

Most products have traffic light labels, usually on the front of the pack. Pick ones that have a green light for sugar.